[ad_1]
Dietary fiber is one of the most important nutrients. All scientific research indicates that eating more dietary fiber promotes digestion, reduces the risk of chronic disease, and supports the health benefits of dietary fiber.
What is the fiber?
In simple terms, dietary fiber is the nondigestible carbohydrate found in foods. It is divided into two broad categories based on solubility in water:
Soluble fiber: It is soluble in water and can be metabolized by beneficial bacteria in the intestine.
– Insoluble fibers: they are not soluble in water.
The most useful and useful method of classifying fibers is that of fermentable bacteria compared to intestinal bacteria. There are also many overlaps between soluble and insoluble fibers, with some insoluble fibers being able to be digested by the good bacteria in the intestines. Most foods contain soluble and insoluble fiber and experts recommend eating 25 to 38 grams of dietary fiber a day.
Fiber is good for nourishing the bacteria of the stomach
Bacteria live in the mouth, nose and skin, but the vast majority live in the intestines, especially in the large intestine. There are about 500 species of different bacteria in the intestine, for a total of about 100 trillion cells. There is a mutually beneficial relationship between humans and bacteria living in the digestive system: among the many types of bacteria, some are crucial in different aspects of your health, including weight, glycemic control, immune function and even function brain.
You may be wondering what is the link with dietary fiber? The problem is that most carbohydrates, proteins and lipids are absorbed into the blood before reaching the large intestine, leaving little to the intestinal plants, this is where the fibers enter. The fibers, so that they reach the large intestine, contain intestinal bacteria and enzymes to digest many of these fibers.
This is the most important reason because dietary fiber is important for health because it nourishes the beneficial bacteria found in the intestines.
Some dietary fiber is useful for weight loss
Some types of dietary fiber can help lose weight by reducing appetite. In fact, some scientific studies suggest that increased dietary fiber consumption can result in weight loss by reducing calories, as fiber can absorb water into the intestine. , Which slow down the absorption of nutrients and increase the feeling of satiety; however, this depends on the type of fiber, some species have no effect on weight, while some soluble fiber can have a significant effect, a good example of an effective dietary supplement for weight loss, glucomannan.
Fiber can reduce peaks in blood sugar
Scientists believe that the high viscosity of fiber and soluble fiber has this characteristic, especially if you are on a high carbohydrate diet. In this case, the fibers can reduce the risk that carbohydrates increase blood sugar levels to harmful levels.
Reduce cholesterol in the blood
Soluble soluble fiber can also reduce cholesterol levels.After a number of scientific studies, consumption of 2 to 10 g of water-soluble dietary fiber can reduce total cholesterol levels by 1, 7 mg and prevent long-term risk of chronic heart disease.
Dietary fiber and constipation
One of the main benefits of dietary fiber intake is the reduction of constipation, which helps to absorb water, increases stool volume and speeds up stool movement in the body. intestine. Some studies suggest that an increase in fiber can improve the symptoms of constipation.
Dietary fiber and reduce the risk of colon cancer
Numerous scientific studies have linked high consumption of high-fiber foods with reduced risk of colorectal cancer, including fruits, vegetables and whole grains, which contain many nutrients, vitamins and antioxidants that prevent free radicals to cause cancer.
[ad_2]
Source link
